Healthy Recipes




Healthy Fish Veronique Recipe

Healthy Fish Veronique Recipe

Veronique sounds like an impossible high-end European dish that only classically trained chefs can make. However, this is far from the truth. Veronique fish simply means that there white seedless grapes in the recipe. While it may sound strange on its face, the addition of grapes gives the fish a fresh and sweet taste not found in most other recipes.


  • 1 lb. white fish (such as cod, sole, or turbot)
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1/4 cup dry white wine
  • 1/4 cup chicken stock or broth, skim fat from the top
  • 1 Tablespoon lemon juice
  • 1 Tablespoon soft margarine
  • 2 Tablespoons flour
  • 3/4 cup low-fat or skim milk
  • 1/2 cup seedless grapes
  • Nonstick cooking spray


1. Spray 10×6 inch baking dish with nonstick spray. Place fish in the pan and sprinkle with salt and pepper.

2. Mix wine, stock, and lemon juice in a small bowl and pour over the fish.

3. Cover and bake at 350 degrees F for 15 minutes.

4. Melt margarine in a small saucepan. Remove from heat and blend in flour. Gradually add milk and cook over moderately low heat, stirring constantly, until thickened.

5. Remove fish from oven, and pour liquid from baking dish into “cream” sauce, stirring until blended. Pour sauce over fish and sprinkle with grapes.

6. Broil about 4 inches from heat for 5 minutes or until sauce starts to brown.

Yield: 4 servings
Serving size: 1 fillet with sauce

Each serving provides:

Calories: 166
Total fat: 2 g
Saturated fat: 1 g
Cholesterol: 61 mg
Sodium: 343 mg
Total fiber: less than 1 g
Protein: 24 g
Carbohydrates: 9 g
Potassium: 453 mg

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